Buza Udokotela Wokudla: Isayensi Yakamuva Nge-Belly Fat

-Delile

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Umbuzo: Ukwehlisa amafutha esiswini, ngiyazi ukuthi ngidinga ukuhlanza indlela engidla ngayo nokuzivocavoca umzimba njalo, kepha ingabe kukhona okuthile engingakwenza ngokudla kwami ​​ukuze ngithole isisu esisicaba ngokushesha?

A: Uqinisile: Ukuhlanza indlela odla ngayo nokuthola uhlelo olujwayelekile lokuzivocavoca (inhlanganisela ye-cardio nokuqeqeshwa kwesisindo) kubalulekile ekulahlekelweni kwamafutha esiswini, kepha kunemfihlo eyodwa esebenza kangcono kakhulu. Ngokushintsha amasu izici zokudla kwakho, ungakwazi ukukhomba izindawo ezithile zamafutha omzimba. Futhi angikhulumi ngokunye ukwelashwa kohlobo lwasebusuku-okungangenisi amandla kwamafutha esiswini; lokhu kusekelwe ocwaningweni lwangempela lwesayensi.

Ucwaningo lwango-2007 olushicilelwe kumagazini wesayensi Ukunakekelwa yisifo sikashukela kwembula ukuthi yini okudingeka uyenze ukuze ususe amanoni kude ne-midsection yakho. Ngesikhathi kwenziwa ucwaningo, bonke ababambiqhaza babekwa ezinhlelweni ezintathu zokudla ezihlukene zenyanga eyodwa inyanga ngayinye - ezimbili zihambisana nengxoxo yethu ngakho-ke ngizogxila kulabo:

Inyanga 1: I-High-Carbohydrate, Uhlelo Lokudla Okunamafutha Angaphansi

Lokhu kungathathwa njengendlela yendabuko yokwehlisa isisindo. Kulabo kini abanentshisekelo yokunciphisa izinombolo zokondleka, ukudla okunama-carbohydrate amaningi bekuqukethe amaphesenti angama-65 ama-calories avela kuma-carbohydrate, amaphesenti angama-20 ama-calories avela kumafutha, namaphesenti ama-15 wamakhalori avela kumaprotheni.

Inyanga yesi-2: Ukudla okuphezulu kumafutha aseMonounsaturated

Lolu hlelo lokudla lufana kakhulu nokudla kwaseMedithera, okuqukethe amaphesenti ama-47 ama-calories avela kuma-carbohydrate, amaphesenti ama-38 wamakhalori avela kumafutha, namaphesenti ama-15 wamakhalori avela kumaprotheni. Amafutha amaningi kulokhu kudla avela emafutheni omnqumo angemsulwa; kodwa-ke ukwatapheya namantongomane ama-macadamia ngezinye izibonelo ezinhle zokudla okunamafutha amaningi we-monounsaturated.

Ngemuva kwenyanga eyodwa, abacwaningi basebenzise umshini we-x-ray fat womzimba ukuhlola ukusatshalaliswa kwamafutha (umshini abawusebenzisayo ubizwa nge-DEXA). Ababambiqhaza babe sebebekwa ohlelweni lwesibili lokudla inyanga eyodwa ngaphambi kokuba abacwaningi baphinde babheke ukusatshalaliswa kwamafutha abo emzimbeni.

Imiphumela: Lapho ababambiqhaza besuka ekudleni okune-carbohydrate ephezulu baya ekudleni okuphezulu emafutheni e-monounsaturated, ukwabiwa kwamafutha omzimba wabo kwashintsha futhi amanoni asuswa kude ne-midsection yawo. Kuhle kakhulu.

Ngakho-ke, ungalusebenzisa kanjani lolu cwaningo ekufuneni kwakho isisu esicabalele? Nazi izindlela ezintathu ezilula zokuqala ukwenza ushintsho ekudleni kwakho:

1. Gwema ukugqoka isaladi okunamafutha amancane noma angenawo amafutha. Lezi zingubo zokugqoka zithatha indawo yamafutha ongawathola ngokuvamile egqoke isaladi enoshukela. Esikhundleni salokho, sebenzisa uwoyela owengeziwe we-olive. Ungayixuba neziviniga ezahlukahlukene ukushintsha ukunambitheka kokugqokwa kwesaladi lakho. Ezinye zezintandokazi zami ibhalsamu, iwayini elibomvu, noma uviniga we-tarragon. Ibhonasi: Uviniga usiza ukulawula ushukela wegazi, ozoqhubeka nokusiza ngemizamo yakho yokwehlisa isisindo.

2. Yidla ama-fajitas enqunu. Ngokuzayo lapho udla ukudla kwaseMexico, yeqa ama-tortillas kafulawa futhi ujabulele ama-fajitas akho unqunu. Yidla inkukhu / inyama yenkomo / imfanzi nge-salsa, ulethisi, kanye nopelepele osikiwe no-anyanisi. Engeza i-guacamole ukuze uthole umthamo wakho onempilo wamafutha e-monounsaturated kanye ne-flavour eyengeziwe eyengeziwe. Ngeke uphuthelwe isikhwama esinesitashi.

3. Isineke ngobuchule. Ukudla okulula okufana nama-pretzels nabaqhekezi kungama-carbs angakusizi ngalutho. Yeqa lawa ma-carbohydrate asetshenziswe kalula (ngisho nawo wonke okusanhlamvu) bese udla amantongomane angu-1oz we-macadamia (10-12 kernels). Amantongomane e-Macadamia agcwele amafutha e-monounsaturated, futhi ucwaningo luhlala luthola amantongomane eyisiphuzo esingcono kakhulu sokwehlisa isisindo nempilo yenhliziyo kunama-pretzels noma ukudla okulula okufanayo.

UDkt Mike Roussell, i-PhD, ungumeluleki onomsoco owaziwa ngekhono lakhe lokuguqula imiqondo eyindida yokudla okunempilo ibe yimikhuba namasu asebenzisekayo amaklayenti akhe, afaka phakathi abasubathi abangochwepheshe, abaphathi, izinkampani zokudla nezindawo eziphezulu zokuqina. UDkt Mike ungumbhali we Uhlelo lukaDkt. Mike's 7 Step Weight Loss Plan kanye ne Izinsika ezi-6 zokudla okunomsoco.

Xhuma noDkt Mike ukuthola amathiphu wokudla nokudla okulula ngokulandela i- @mikeroussell ku-Twitter noma ube ngumlandeli wekhasi lakhe le-Facebook.

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